BACK TO WORK

AM I took Wards dog, Ruger, running today.  He did quite well on the leash.  We went around the LV elem loop.  I saw becky allred out getting her miles in.  It was a good New Years run.

10 AM went mtn biking with the kids on top of the hurricane hill.  We did the Jem trail.  The kids loved it.

4 PM took the kids out on the bear paw loop trail with the mtn bikes.  Saucy got a new bike for Christmas so we had to try it out a few times.  She really likes it and she is quite good as well. 

i have been slacking on logging miles again.  I am going to use my gps to go back and log the miles and other major stuff.

AM we had to go back to work!  I got used to getting up late and running in the late AM

I went to lunch @ Five Guys with Bruin today.  We talked about the Ironman and such.  It was good. 

PM I ran @ 5 today.  I just did a quick 4 around part of the figure 8 and passed the church.  I felt like superman, not because of my pace but i just felt stronger.  I think the bike mileage helps.  (at least psychologically)

School started again today!  It was actually okay.  The new classes have some good students, so it should be a good strong finish for the year. 

I met with the track team for the indoor practice for first time today as well.  None of them are really 100% on board, but I think we will have 5-6 go to the BYU meet next week.  Mark did tell me that he would do whatever it takes to get down in the 4:30s, so I am going to press him hard this year and remind him of the comment after the 4th 1000 repeater!

PM Laurie, Saucie, Kire and I went out and did the Bear Paw again today.  We got out late so we just went from The parking lot to the point of the red mountain.  It was okay, but Saucy didn't want to wear a helmet and she was fired up all the way out.  She laid her bike down on an uphill and she started crying.  I asked her if she wanted to stop and she just said, "no!" and took off faster.  She has got the stubborness of her mother and the temper of her father.  God bless the man that has to live with that! 

I got out for a 5 around the figure 8 with ruger today.  I like running with him because his energy picks me up, but when he is on the leash, he is running right in front of me at times.  Well, we will see how it goes over time.

PM ran with Mark and Kyler for track practice.  We were supposed to hit 7:20X4, so we could do some speedwork.  I was running with the "horses,"  so I didn't want to be the weak link.  The problem was we hit 6:50 the 1st 3, then dropped back to 7:10 for the last one.  These guys haven't been running consistently, so it wsa a good first wek for them.  I don't think I am going to be able to train with them this year, because they are getting too strong. 

Kyler and I did 4X200 @34,33,31,31 Mark didn't do the speedwork, because he ran 3 in the AM.

We should be pretty good in track this year, if we can get out the other xc-ers. 

AM chad and I went a nice easy one around bloomington loop and back to village bank.  We just chatted and enjoyed the perfect weather.  It is not fair that we have such nice weather in Dixie. 

The last 2 miles my IT band started really burning.  I didn't have to stop, but I was sure glad when I was done with the run.  I hate the fact that I am a little injured.  I have never had a problem hang on like this.  The bike has made it worse, so I may have to back off on that a bit.  I have adjusted my pedals now, so we will see how long until iot goes away.

I stretched and iced after the run, and then iced again in the PM

Late PM laurie, the kids, and I took Mom and dad out for a nice mtn bike ride on the Jem trail.  We probably went 6-8 easy miles.  It is so pretty up there and quiet when you are out just pedaling on your own.  Very GOOD!

PM I ran the LV elem loop with an extra loop around the park.  I pushed pretty hard on the middle miles.  Just around 7 a mile with the end miles being 7:30.  With the uphills in the course it was a good push for me.

PM Ran with the track boys.  They did a great job.  We did a small tempo today.  I am getting too slow for them, but it was fun to try to stick with them for 3.5 of it. 

mile 1-7:15

Mile 2-6:00  I tucked in behind mark and kyler.  They pushed air for me, and it was a blast to run with them.  They are both just long lungs.  So smooth!  I hate them for that! 

Mile 3-6:10 I lost them about 600 meters into this mile and dropped back with Brigham and Brady to finish out the tempo. 

Mile 4-7:30  Kire showed up during my 3rd mile, so on the cool down mile he ran with me.  He is fun to run with as well.  What a great kid!

PM logan and mark tried to kill me today.  We ran to and up Web hill today.  It was tough. I think we will have to do that a few times when track starts up.  I sure like running with mark out there, because I have to push just over the edge of my comfortability.  It will make me faster. 

He has a great attitude.  He told me that he just thinks about all the other runners just hanging out during the off-season and he knows his work will pay off during the season.

We head up to BYU with the team on Friday.  It should be good to see where the times are.

Had practice today.  We had a few of the distance girls out, and brady and brigham.  Kyler went with the sprinters, because there was no one there to push him. 

I timed Merick today in the 100 M.  The kid can blaze.  he is just over 11 with no blocks and no one to run with.  I told him he shouldn't waste his talent.  I think i can get him out to a few meets this year.

Picked Kire up from guitar practice and was late for my run with Chad.  I hate the traffic @ 5 on bluff!

PM met Chad late but all the stress went away when I got out on the road.  We did 6 from GWA out to ft. pierce.  Very little traffic.  A head wind out.  I was feeling good on the way back until mile 4.  My dang IT band is not getting better.  We finished around 7:50 for the 6, so just nice and easy. 

Iced in the car while I drove sauce to dance.

Watch taylor play b-ball @ DHHS tonight.  Hurricane lost.  I was torn between the teams because of Taylor.  She and Angela Shields from Hurricane decided to go run this weekend @ the Y.  They are good kids. 

PM Chad and I went out from

AM ran in Lehi today.  It was blasted cold.  We stayed at greg and marsha's last night before the Y indoor meet.  The air has been so bad that they have recommended not to have young kids out for long periods of time.  Who the heck would wnat to live in a place like that.  anyway, my ITband is still a mess.  It will be good to take a sunday and rest.  I need to be healthy to get up to the mileage I want before UVmarathon.  I know that is still out a ways, but it is not getting better.

We took 9 athletes total to the Y meet.  Rey did quite well.  3rd out of +/-180.  Not too shabby. 

AM MLK day.  Chad, mark and I ran the bloomington loop from the man o war trail head.  With Mark there we picked it up to around 7:15 a mile for the 3 around the loop.  After he broke off and went home, we headed up the river trail and scaled it back to 7:45.  We turned around just before the dixie center bridge and head back to the cars.  My IT felt tons better today.

I just took care of some odds & ends around the house and then laur and I headed over to spend a little money @ hoopers shop.  He was helpful with getting me some new shoes.  I still am having withdrawls from not being able to get Bostons any more.  I got some new pearls and will have to try them out on my run tomorrow.

PM Laurie and I went to the track so she could get in her threshold 4s, and I did some cruise intervals. 

Warm up

mile 1-6:48

mile 2-6:44

mile 3-6:52

cool down

Now it is ice on the ITband and get ready for work tomorrow.

PM Chad and I ran speed work on the track while the track kids did their thing. 

800 warm up

800 @ 3:01

800 @ 2:58

800 @ 2:57

800 @ 2:54

I then ran three fours with mark.

400 @ 68 m=68

400 @ 70 m=68

400 @ 76 m=67

800 cool down

I was feeling it by the last one, and since it was supposed to be speedwork and I had climbed out of my zone I was done.  

PM  I was feeling like crap today.  I might be getting sick.  Anyway, I took a two hour nap after school and went to the basketball games @ DHHS. 

I felt guilty not getting in my miles, but I am glad I didn't run today.  I have been rolling on the IT band every day this week and it is really feeling better.  Chad wants to run out with the group on the painters half marathon.  I think I will run with them, but drop back if it gets too quick. I want to try to save for the six tunnels coming in March.

PM  It is raining like crazy.  We didn't have track today because it was too cold and rainy.  I took kire to guitar today at santa clara and then back for another freshman girls game.  They aren't great, but I want to support laur.

Took Saucy to dance and while I waited for her, I went into WC rec center to run on the treadmill.  Ryan shaum came in a little after I got started, so I talked with him a bit. Then Rich Ott came in, so we talked about the DHHS/HHS game last night while I was getting ready for the fast part of my tempo run. 

10 min warm up

mile 1-6:35

mile 2-6:32

mile 3-6:24

12 minute cool down.

AM I decided to crash the half with chad today.  I actually got up really late to run it, because it was so cold and didn't want to get out of bed.  Laurie was in SLC with Suzy's v-ball tourney, so I slept in until 8:30AM.  I jumped up ate a bow of cereal and went out the door.  I got down to the starting line @ 8:56AM but didn't see Chad, Jeff, or Mark.  I walked up the course about 1/10, so I wouldn't get in anyones way.  I felt pretty guilty crashing the race actually.

Mile 1-7:34  Looking around for chad and wondering if he may have passed while I was waiting up the course.

Mile 2-7:26 Thinking about the fact that I need to get back to take Kire to his b-ball game by 10:45AM and wondering if I should just go to the man o war trail head and turn around.  Said hello to Mark.  He had gotten in at the front of the race.

Mile 3-7:11 I saw Ron up ahead and wanted to go say hello to him.

Mile 4-7:12 Realized I was feeling really good and wished I hadn't been messing around the 1st two miles.  Decided to run out.

Mile 5-7:43 Heard someone call my name and realized it was chad catching me.  I slowed a bit to wait for him, and while I was waiting saw Bruin.  He was doing quite well up the tough part of the course. 

MIle 6-7:12 after chad caught me, I decided to go pace Bruin for a bit, so I run up with him for a mile.

Mile 7-7:35 Decided to hang back with chad, since I had waited for him and we had really set up to run as a training run anyway.

Mile 8-7:29 Started to feel a little twing in the IT band at the bloomington loop, and it may be psychological but when I speed up a bit it is not as bad.  It was time to run on my own.

Mile 9-7:23 Still feeling good.

MIle 10-7:07

MIle 11-7:08

Mile 12-7:08

Mile 13-6:36  I wanted to push the last mile and get under the 7:08 that I had posted the 2 previous miles. 

Total: 1:34:49

I just went 13 as I jumped in up the course.  The race was great.  It gave me a ton of confidence for March 6.  I am going to go out for a sub 1:32 mark and see what happens.

PM bike a little with Sauce and Kire.

PM ran 2 with Mark, brady, and Kyler @ track.  They did a 25 minute tempo so I got in on the last 2 @ 6:45 Pace.  I did a 7:45 mile cool down with them, then ran out to the East side of tower hill and ran up above the tower and back to the school for my cool down.

The IT band is feeling better, because I have been rolling, stretching, and icing after every run.  I felt really smooth today.   

PM It was raining tonight, so I went to the WCRC with laurie and Kire.  Kire wanted to swim, so I told him I would watch him if I could run first.  We went in to get on the treadmills and they told him he couldn't be on the treadmill if he was under 14 or something.  I thought it was ridiculous, but anyway we ran around the track for 25 minutes, then Laurie took him down to the pool and I finished on the treadmill my last 20 minutes. 

The rain has been great for the water table, but not good for my mood or running schedule.  I am looking forward to spring.

PM mark, monica, and Laura were the diehards that showed for track practice today.  I got them started then had to run Kire to guitar.

Chad and I decided to go out @5:30 for some interval work.  quick warm up, 8X400s with 400 recoveries between, and then a cool down.

1st 400-88

2nd-89

3rd-87

4th-85

5th-87

6th-84

7th-82

8th-79

I probably need to drop down to 84-85 for 8-10, since I am going for VO2max as opposed to sheer speed work, and then be more consistent on pacing.  I felt good today. No ITband problems.  Just need to start building up more total weekly miles for the BQ in May. 

I took ruger out to fort pierce.  I rode mtn bike for about an hour then dropped the bike and ran 4 on the trails.  It was perfect.  I loved the quiet and the solitude.  What a beautiful afternoon. 

Started on the trail and went around the tonaquint/bloomington loop and back along the north side of the virgin.  I felt great for the 1st 8 and then I just drained out the last three miles.  I don't know if it is due to the race last week or bigger mileage, but I didn't even want to run #s 9 and 10.

Time to take it easy through Sunday.

PM decided to go out with ruger again.  This time I rode out 20 minutes from bloomington mtn biking trail.  I dropped my bike there and ran the micro loop back to the bike.  Picked it up and rode back to the trail head.  It was good but I was a little rushed because we were taking the kids to the ice rink for FHE. 

Met the whole fam there for a little skate time.  Good fun. 

No run today.  Drove up with laur so she could coach the freshman team.  They looked terrible the first 1/2, but then come back.  Just lost in the final seconds.  It was as good as freshman girls b-ball gets.

PM ran the summit gym loop today, and then added a half mile cool down.  I decided after the first mile to run it hard for the six, since I missed tuesday.

7.09/6.53/7.10/6.52/6.46/7.02

I felt like I was really pushing on 4,5, & 6, but didn't speed up my time.  I am going to go back and see what my times were like during this time last year.  I am not feeling great right now.  It is not my IT band, but my left leg feels heavy.  Maybe mental! 

PM ran a warm up out to the tower hill.  Went 4Xtower hill with chad, then a cool down back.  I was trying to really push on the way up, so I could use it like my 1000M.  I felt pretty good today considering the tough workout.

AM Went out with chad on our usual tonaquint/bloomington loop.  It was possibly the nicest run I have had.  It was just so easy and smooth.  No struggles and no bad miles.  It was quite slow (8:10) but we talked and just enjoyed the weather.  Overcast but perfect 52 degrees.  

I am glad it went so well, since I didn't want to run and chad just hounded me to get up and get out.  At that pace, I think my long runs can move out to 15-18 in the next few weeks. 

PM had a huge nap which wasn't originally part of the plan.  I must be getting old, because I sat down and next thing I knew it was an hour and a half later.

Ran LV elem/bloomington hills loop today.  It was  a good relaxed run.  The ITB is completely healed at this point.  I haven't been on the road bike for over three weeks.  Hopefully, the last adjustment on the clipless pedals has stopped the problem.

PM Had to pick Suzy up from v-ball tonight.  I have to say, she is getting dang good.  She sets for the SUVA club team and they went up last week and won the tourney in  SLC.  I haven't had a chance to watch her since last year, but I did watch to last few minutes of practice tonight.  They are good!

Anyway, went from there to New Beginnings with her.  Laurie's freshman b-ball team is playing @ HHS, so I got to take suzy on my own.  It was quite fun.  We sat in the back and laughed at ourselves.

I decided I wouldn't take a day off as originally planned, but it was raining, so I went to the high school treadmill.  1st mile 8:15/2nd 6:48/3rd 6:21/4th 6:07/5th 7:40.  Nice fast miles in the middle as a small tempo. 

PM got out a little late and just as the sun was going down.  Ran St. James to trailhead and back on river road.  A ggod upbeat pace after the tempo yesterday.  (averaged 7:29) Felt decent except a little tightness in my calves and the beginnings of shin splints.  My yellow bostons have run out now.  That means I only have one pair of the old faithfuls left.  I haven't really found anything that I like as much as them.  I ordered some Brooks Uglies, so we'll see if they do the trick.  The Pearls are quite sloppy and I feel like they take away spring through my step.  I will wear them through the 400 miles, but won't buy them again. 

PM Track today for the kids.  Mark and Gianna showed.  They did striders, then out and back (30 Minutes) and core work.

I had to pick up Kire from guitar. 

Then my run on the track.  I did 800 intervals with 400 recovery today .  I was slow but I finished all four. 

1 mile @ 7:20

1st 800-3:06

2nd 800-3:04

3rd 800-3:01

4th 800-3:04

800 cool down

I got in "lock step" after #2 and could not push ahead.  I harp on not doing too many quality days (fast days) but I don't listen to my own advice.  I am going to get a nice easy 5 in tomorrow without a clock and just enjoy it.

PM Sisalee was going to go get a run in, and Laurie decided to join, so I jumped in at last minute for my long run.  I just went out alone, but it was nice to know they wre out on the trail somewhere.  I did the usual long course except I went off the trail at st. james and then ran home.  It was a nice run.  I was little faster than I normally go, (7:39 overall) but no problems.  Things are going good as a build up to the big race.

AM went out with chad.  He started at his house, but I met him at the dixie center.  We went over the tonaquint hill and the short route around the bloomington loop.  I finished back at the dixie center.  I feel okay.  It was a much bigger mileage week than the weeks before, so I think I will go back down to 25 including the stake 10K on saturday. 

Presidents day.  I slept in and loved it!  It ws 8:30 before I rolled my sorry butt outta bed.  Suzy and Kire had projects, so guess sho actually did them.  Can I just say I better not ever catch the guy that dreamed up the idea of pinewood derby.  I would rather hit myself with a hammer than do that again.  Suzy wanted to make a shelf for her bedroom, so we got working on it.  Next thing I know-she is gone, and I am sanding!

In the afternoon, Laurie wanted to plant a little in the garden.  I got roped into that as well.  Oh-what fun on a holiday!  She actually did most of it, so it was quite nice to work a little with her and saucy on the prep work. 

PM I took Ruger out to Bear Poppy this evening.  We ran up to the loop junction and back on the mtn bike trail.  It was really fast today.  I wore the Pearls and they are so sloppy that I got terrible blisters on the bottoms of my feet.  For trail shoes, they are pitiful.  I also must have twisted or jammed my knee, because I have some swelling tonight.  I wil hit it with some ice tomorrow and should be good to go.    

PM Eye apt, then went with the fam and put the new hurdles together for the school.  Laura and Monica met us there and helped.  Then Peter Brown and his family started helping us at the end as well.  They are great people. 

I told the kids I would take them out to eat for the help, so we ate a big Mexican dinner before my run.  Not smart.

I did and out and back to the LV park with 4 loops around the park in the middle.  I felt so slow, because of the dinner, but I got a few miles in. 

PM more kids showed for track than ever before.  I was getting very discouraged, and then I have a day like today.  It was great.  We had jumpers out, and sprinters and even a 1/2 dozen distance. 

I think we are getting closer, and today I am excited.  It is like going to mesquite and wasting $300 on the slots and then hitting a $350 jackpot right before going home.  Of course you have to go back next week!

Evening-chad and I did track work. 

800 warm up

1st 800-2:56

2nd 800-2:54

3rd 800-2:50

4th 800-2:54

5th 800-2:53

800 cool down

Took saucy over to dance and jumped on the treadmill @ WCCR for an easy 3.5, but I blew out the 2nd to last 800 @ 2:54 pace on the treadmill.   

PM Took Ruger out to Fort Pierce wash for a XC run.  started down a little wash and then come up on this place where they will eventually put in a ramp off of the future Southern Parkway.  Then I ran up on the ridge to the new airport and east back down to the dirt road on the south of warner flat.  I felt great.  It was perfect enjoy a nice natural pace around the greasewood and sage and over the cactus and gullies.  No injuries and no hurries.  I feel bad for those that don't like a good free run.   

DHHS b-ball beat ALA tonight and now goes up to UVU for the state tourney.

AM I was going to run in the stake 10K, but Bro. Andrus asked me to teach a merit badge this morning.  So while Kire and Laurie were running, I was teaching Citizenship in the Community.  (lucky me!)

Kire took 1st in the stake 5K.  Not in his age, but in the whole field.  It obviously wasn't too fast of a field, but he still ran right at 8:00/mile pace.  As a 8 year old that is dang good.  He was still bummed, because he only beat his PR by 10 seconds.  I don't think he understands the concept of PRs yet.  

Laurie was the 1st female.  She said it was just a "fun run" for the participants.  She was about 8:00/mile pace as well for the 10K.  She signed up for the UV marathon this summer, so she will be running more.

PM Laurie took the kids to hurricane so they could watch a movie and go to her b-ball game, so I rode over and ran from dad's out to Sand Hollow and back.  It was nice and cool.  It had rained in the AM and then right after I got back it rained again, so I got lucky.  My feet were tender the last couple miles.  I think these shoes aren't good.  Maybe I will get the 400 miles out of them and then out they go.

Shade is really sick.  He hasn't eaten for the last few days.  I am going to take him in to the vet tomorrow.  He is almost eleven, so it might be close to his time.  That really sucks.  I hope he can get better.  

PM  This is the closest thing to a journal I have, so I need to write some extra tonight.  We had to put down our chocolate lab, Shade, today.  He had stopped eating for the last few days and this morning he wouldn't get up before I went to work.  The ritual is that he gets up before I go and walks outside with me.  He was almost 11 years old and had been with us from the first few months in Georgia.  Before I left him in the clinic, so many great memories jumped into my mind.  Early morning trail runs, trips to the river, sitting by the desk, and a long road trip across the country to name a few.  The damn dog continually dug up my flowers trying to find a cool spot in the summer or pooped on the greenest spot of lawn!  He had a tail the width of a python and could really club the walls when he was happy.  It will be along time before I find a more comfortable foot rest.  Alexa is devastated and cried for an hour.  I loaded him in the truck, and she went out and sat with him for quite awhile until I left.  I will miss the ole' boy! 

After I got back from the clinic, I had a fast run.  (7:20 average)  I don't know if I was mad or choking down something in my throat or thinking about different things.  I did run the Flying J loop and when I hit the trail, Pine Valley was the only thing lit up since the sun was underneath the hill.  The clouds were just hunkered down on the mountain and it was beautiful.

PM started @ chad's and did the summit fitness center loop today.  We went counter clockwise and dealt with the hills.  This is only my 2nd run this week.  I haven't felt much like running this week.  I think a little is shade and a little is track starting up next week.  I have been pretty busy. 

I did a little google website for our track team on Tueday.  This is the link:

Desert Hills Track and Field

We are looking to get some participants for the Thunder Struck 5K.

Laurie and I drove up to Orem last night to watch DHHS play in the state tourney.  They won in a buzzer beater.  We then jumped in the car to make the South Sevier/South Summit game in Richfield.  It was a great game, but South Sevier lost.  They were 22-0 going into this game and they lost by 1 point.  It was devastating for Orion.  Anyway, we got home at 1:30 AM.

I got up in time to get to the merit badge pow-wow, but I felt like crap.  Laurie and I jumped in the car to run back to Richfield and watch South Sevier pummel Kanab.  They shot well, Orion had a decent last game of his high school career, and there were a 1/2 dozen dunks by bishoff and blackburn.  It was a shame they didn't play in the championship.  Justin Orton played pretty well for Kanab as well.

Needless to say, I didn't run again today.  I got to get running on Monday.  That was my lowest mileage week since the week of thanksgiving. 

PM ran withthe team out to the industrial park, and then did some core work.  We have a lot of kids out this year.  80+  I am interested to see how many actually stay with it.

PM  ran two really easy ones with mark.  He has been working on the accelaration sp? program, so his workouts during track have been crap.  I really hope this program is gettng him where he needs to be.  Obviously, I am little concerned, because it should have been taken care of before practice started.  We will see what happens. 

I did core work with the team, but still needed to gt my run in.  I came home and did the summit loop.  I used it as a speed play run, because the 1st, 3rd, and 5th miles were under 7:00 then pulled back on the others.

PM did a tempo with brady today for practice.  1st 800 on track, then the tamarisk loop at 6:55 pace, and back to 800 at natural pace on track.  We did arm and leg plyo circuits to end practice.

I played basketball in the frosh/staff game.  It was quite fun until the last play when I tore my claf muscle in half.  I felt it pop and then I literally couldn't walk off the court.  It was tied up and would have gone into overtime, but the kids had to catch the bus.  I took 10 minutes just to walk to my classroom.  Trainer Paul fixed me up with some ice and stim/shock machine.  I had to get the hurdle cart to get around during track practice. 

Our family is heading of to Europe for spring break.  It is going to suck to try to get around europe with one wheel.  

Travel day

I finally felt good enough to go out and get 4 with laurie.  We ran the beach road in Brighton England.  It was a nice crisp morning and it felt so good to move a little bit after all the travel and eating.  We spent monday and tuesday in London and then wednesday, thursday, and friday in Paris.  I walked for quite a few miles from Tuesday through Friday but no running makes me get cabin fever really bad.

The calf is still not ready, but I battled it out until I stepped up on a curb with the left foot.  Just too much stretch and that was the end of my run.  We were close to where we were staying so I just shuffled back.

BTW-French pastries are really good!!  So is the fish and chip dish in england!!

Got home late from the trip.  Calf is feeling a little better.

Dropped saucy off at dance and went to WCCC for a easy run.  Calf is still not great.  I need to go into Paul and get some therapy.  I just have no time since getting back from the trip.  School, track, church calling, and family!  Where do I fit in my runand therapy?  Gotta do it!

Hurricane Invitational-

Some real high points. Our boys could be really good if they would recognize the potential and prioritize. 

We didn't have 6 of our big scorers, so I am looking forward to the meets where everyone is there. 

My calf is still jacked up and I am pissed.  I ran striders with brinkerhoof at practice today, but I could feel that it was too weak to do the speed work I had planned for the day. 

After practice, I ran out to the st. james trailhead and looped back by the bloomington hills park.  I have to get therapy on this thing or I am not going to be able to get my mileage in. 

I iced for 30 minutes in a bucket.  I hate injuries!  They are so inconvenient.

40 minutes on the elliptical and 2 easy miles on the treadmill.  My calf is still bothering me, but it felt much better on the elliptical than on the treadmill.  I still need to give it a little time.

PM After the meet at Pine View I thought I would try my calf again.  I ran up to the school and behind the baseball fields.  I was feeling decent for the first 3, then it wtarted acting up again.  I can't tell if I am now compensating on my step, so the calf is starting to get tight on the outside or not.  I know it was torn on the inside, but the outside is really tight and feels like it is cramping now.  I have been rolling it since monday, so I think that is helping.  Chad is going to send me the name of a massage therapist that can help me work it out. 

I am getting nervous about my lack of mileage.  I don't want to throw the UVU marathon out the window, especially since I was up to +/-35 a week before the trip to Europe, but I am not feeling good about things right now.

PM after practice I decided to get a 4 miles in to see how the calf felt.  To my suprise it felt better than it has since before the injury.  I think I am on the downhill side of the injury.  It felt a little tight, but I just kept moving and I was okay through the run and the cool down. 

I didn't ice or roll after, so I get what I deserve I aggravate it.  I tell my athletes all the time to prevent and  take care of their injuries by taking care of after practice details.  What a hypocrite.  I got to do this stuff if I am going to get it better and put up a qualifying time.

PM ran out past the washington fields castle today.  The wind was blowing so bad from the Southwest that on the way back, I felt like I was running in place.  They said that the gust were above 50 mph at times.  The calf feels decent.  I think it is better, although now my right calf is tight on the outside and I am getting a little fluid build up on the right knee.  I have been wearing a bunch of different shoes and my gate might have been changed a little from the calf injury, so I am hoping that will subside.  I am taking a little ibuprofen to knock down the fluid.  I am going to try to get up around 25 miles this week and see what happens.  I am still a ways behind where I want to be, but at least I am runnning 2 day in a row now.

Kire had a soccer game in the wind.  they tied 3-3.  that is the first team that has stayed with thtem this year.  He has also been coming out the 7th & 8th grade track practices with us.  He seems like he is having fun.

9PM It was a crappy, windy, rainy day so I went to WCCR and hit the treadmill. My calf is good.  I am not in great shape anymore since I missed so many days.  I just need to get a bunch of miles in so I can taper back at the right time.  I am not feeling extra confident in the BQ right now.   

Just coasted along today at about 8:05 a mile.  My calf felt fine. I think I am back in the saddle.  I ran from the house  to the north virgin river trail then out to Bloomington.  I turned right before you go over the hill at tonaquint and then ran back on the south side of the virgin river trail to river road and home.  I was a beautiful run day.  A little cool to start off but then warmed quite nicely. 

Claytons family came down for Easter weekend, so we went out to LV park for a picnic and played ultimate frisbee for awhile.  I was pretty tired after all the running.  Chad and one of his friends are meeting me tomorrow for a run.  They are doing their long run, so I think I will break off after about 5 and head home. 

BTW-Mark won the mile in the Red Rock Invite.  He really battled in the end.  It is so cool to see one of your own athletes work hard through the early part of the year get rewarded with a win.  We have some good 800 meter guys this year too.  It should be fun to watch them by the end of the year.

AM Went out toward the school and got to Horseman parkway.  I saw this cool looking English Bulldog in the road, so I called it over and it came right to me.  THere was no collar, so I walked/jogged home slowly with it by my side.  It followed quite well, but I knew this dog still had an owner.  It was too cool of a dog to be abandon.  I got it some water and told Lex to watch it until I finished my run.  I decided to go on the 4 mile out and back by GWA.  I was blazing the first 3, then backed off the last mile. 

When I got home I called the shelter and sure enough the dog's owner had called already.  I called the lady and returned him. 

PM We went to Zion with Clayton's family.  We hiked Angels Landing.  It was so crowded in the park that it was ridiculous, although we just took our time and made some fun out of it.  we headed to Hatch for the rest of the weekend.

AM no school today, so I got my run in around 8AM.  It was really crappy though.  I felt like I wanted to walk from the beginning.  I told myself I would make it throught the 1st mile then it would work itself out.  It never did.  I did the LV & GWA figure 8.  It was windy and I couldn't get into it.  I guess I had to mahy other things to do and think about.  I did get a ton of yard work done and cleaned and organized the track storage room. 

PM did some shopping with the fam and ate too much at Don Pedros!

Crazy day.  We hosted the 1st desert hills invitational at the high school.  14 teams total.  we had great help, but the equipment wasn't working great.  The marks and times took forever to imput.  It was a pain.  Boyd Prinde and I stayed up until 1:30 AM on Saturday viewing and recording times of the flash timing.

I got up with four hours sleep to host the 5k thunder struck fundraiser run.  Dad, mom, and Laurie wre there to help.  Tiffany and Jill also helped a ton.  They wre all great. 

We started the race at 8:06 AM which was only 6 minutes late.  We had positioned athletes at the turns but I wanted to make sure no one got lost so I ran with them.

When we got done, we were getting ready to start up the fun run mile, and few shoed up late to run the 5k.  I ran with one of the girls that wanted to get a 23 minute 5k.  Meghan and brady ran both times as well.  They are great kids.

I ran with the team in the PM.  We did 2 miles easy, but I didn't change in time.  I just got in the last 1 mile.  Then we did 4X800@ 2:45.  Brady, Nefi and I stayed right on that.  Mark and Kyler were @ 2:30-2:35.  We then did a mile and and half cool down.  The wind was really whipping, so I times were good considering the wind.

i decided to get my long run in today after practice.  My feet were feeling it at mile 3, but I just kept knocking down the miles.  It was quite hot, so that zapped me a little.  It felt much tougher then the 16 I did a couple weeks ago.  I went virgin river nort side/Bloomington loop out and back.  I was definitely done after the race.  My feet were quite sore.  Laurie wants me to run her long one tomorrow, so we will see how I feel. 

Laurie and I went for her long run after practice in the PM.  It was so nice.  I just enjoyed running at her pace.  We went st. james/confluence.  I had a church meeting at 7:30 PM so I just finished up the hill from the north side of the river.  I picked it up after we split to 7:40 pace just to see how I felt after that many miles in two days.  It was a nice finish to the run.  I am feeling quite good about my progress, since my calf injury.  I need to hold back a bit, so I don't overdo on the miles. 

Chad called me tonight and said he is injured.  I hope he can still run the long ones with me.  i haven't run with him for quite awhile.  Track has really thrown a wrench into running with a partner.  It is just that I love coaching track so much I can't give it up.

PM I felt a little beat after track but decided to get out for a few miles.  After mile 1, I started feeling pretty good, so I picked up to 7:35s for 5.  I did the LV park/GW figure 8.  It is starting to get hot on my afternoon runs, but I don't want to get up early until after school is out.

Rest day

6AM went with chad on the trail loop.  He is still trying to get over an injury and I had to be at the bus for the track meet by 7:30 AM.  It was quick but nice.  The weather is perfect right now.  I don't want it to get any hotter!  I am feeling really good considering the miles I went this week.  I am going to get the BQ this time!

PM after track practice, I ran the hardest "easy" miles I have ever ran.  I did the loop out to the Southern Parkway and down to Bloomington.  The wind was nasty from the south, so I plowed through it for 8 miles.  I had planned on doing 18-20, but I never started feeling it.  Laurie was bringing me out water and food, but I jumped in with her when she got there.  It really stunk!! 

PM The team ran out to tower hill and did three times up today.  Ran the inclines and walked the flats.  It was a killer, but I battled with them the whole time.  I am really feeling proud of my team right now.  They are willing to work hard and get better.  I love to see that.  The times are falling in the meets too, so that is a plus. 

I signed up for the 5K on Saturday, so I am going to blaze it.

PM The wind is still a mess.  It has been so bad this year.  It also rained for the day, so Laurie and I went over after Track and beofre Alexa's softball game to run on the treadmill at the school.  We started out slow, but picked it up on mile 2 and 3.  There was a small probleml, because we got the going so fast that we flipped the breaker twice by the time I got to mile 4.

Track meet in Kanab for the frosh/soph.  The kids had fun.  We took all those that were going to be close on the BYU or state qualifying times.  We rode over and back with Hurricane.  It is totally different than at Dhills.  That get tons of support from the coaches of the other sports.  That is why they are always in the top three in the state.  The coaches of our school purposely keep the athletes out of track.  It is like the don't want to expose them to competition or show that they may be mediocre.

Track met at SUU.  It was miserably cold and windy.  it blew over 7 meters per second through most of the meet.  I had three layers on and was still freezing.  Needless to say, we had fast sprint times and terrible distance times.  How is that any different than any other year @ SUU.  If I could find another track meet during this week, I would go.

What a beautiful morning for a run.  I didn't get in until about 11PM from Cedar last night, so I was a little nervous on getting to bed on time.  Decent sleep until 4:50AM.  Laur and Sisalee had to catch the half marathon bus at 5:40AM, so we hurried over there for them.  Kire and I didn't have to catch the 5K bus until later.  We started outi n the hurricane fields at about 7AM.  The temp. was chilly.  I could have used gloves, but other than that it was so nice.  I started out my first half mile at 5:30 and ran with one other guy.  I started to lose contact about a mile and half into it, but stayed at 6:01 pace through mile 2.  I dropped back to 6:22 pace for mile three and another guy passed me with about 6 blocks to go, so I regained focus and got around him before the final turn with what should have been 2/10 left.  It ended up being +/-2/10th too long.  That was too bad, because I would have broke the 20 minute mark.  oh well, it was a good race for me. 

I grabbed a quick drink and walked back up the street a bit and here come Kire.  He had a great pace going, and after the race he said he felt like the guys that meditate on the magic rugs.  He couldn't feel his legs, because it was cold and he ran so hard.  He finished 1st in his age group and 11th overall.  He said he wanted to be in the top five overall.  That is a pretty big goal for an 8 year old.  He is loving the run and it is so fun to run races with him.  Soon he will have to wait for me at the finish line.  Kire-25:35 

 Laur used the half as a training run for the upcoming marathon.  She pushed sisalee to a new half marathon pr.  They were both very happy about the race.

PM ran the flying J/virgin river south loop.  We ate olive garden just before, so that didn't help things!

AM  Chad and I decided to get in 10 before work.  We ran the tonaquint/virgin south loop.  I hated it.  I felt like I was being drug by a bus.  The last 4 I just hung on to the chad's pacing and mentally zoned out. 

I think the fast 5K kicked my butt and I am not used to the early moring run. 

PM the team did a ladder of 2,2,4,8,4,2,2.  They worked hard and look great.  I am getting more and more proud of the work they have done this year. 

PM snow canyon meet for JV.  I timed with the eagle eye and it worked out fine.  I left a bit early so I could make it to the Ironman volunteer meeting.  Laur, Kire and I went directly from there to his last soccer game.  They wnet undefeated again this year.  I think I can count on one hand the times he has lost since he started playing four years ago.  The little team they had in GA was good as well.  He is really not going to know how to deal with it if he starts losing a few games.

I talked with Clymore about his upcoming Ironman.  I am seriously considering entering this upcoming year or next.  I dont think I can coach football and track and train for it though, so we will have to see how it goes.  Let me get the BQ out of the way first.

Chad and I did the tonaq/virgin south loop again today.  It was a night and day difference in the way I felt.  We pushed the pace down to 7:05-7:10 the last 3.5 miles and I felt really good.  I think I could have gotten in a really long one today but had to go to work. 

It is a full moon, so I slept like crap last night.  I will sleep good today though. 

PM went over to see dusk and fam.  They are in town from atl.  All the siblings were there tonight except ren.  It stinks she and Luke live so far away.   

PM we stayed in Nephi tonigh, so I had the kids work out the travel legs with an easy 800 then the warm-up drills.  I decided to run back to the hotel from the track.  It was pretty fast for the first 3, then I just backed of for the last mile and enjoyed the run.

AM headed out for the hotel downtown.  The weather was cold and the clouds were sticking to the hillside.  I ran up the canyon and turned around at an hour.  By the time I got out of the canyon the hail ws coming down hard.  My hands were freezing and my face felt like it was on fire from the hail.  I finished fast, so I could see Alexis and Mark in the mile at the Y.  The kids all did okay.  I am still a little bugged at the lack of heart some of the team members have. 

Laurie, Lex, and I volunteered at the 10/23 mile mark of the run leg in the Triathlon.  It was inspirational.  The athletes are amazing.  Bruin, Shaum, and Clymore all finished, so that was great to see.  I think I want to do it next year.  I just hate to give up track to try it.  We will see.

AM regular loop with Chad.  Finished off the last 3 miles @ 7:00 Pace.  Feeling really good.

Region track @ DHHS.

PM I was so amped up about the track meet that I knocked down 4 around 9 PM.

AM kire had finals at Pine view for hersheys.  He was the youngest running in the finals, but took 5th overall in the 400.  He looked great in the race and ran 1:15.9.  He was kind of bummed that he wasn't top two, but he will be in that same age division next year.  He is ultra-competitive.

PM-Chad and I went up to the Veyo hill to start our long run back to his house.  Just as we wer cresting the hill, his calf tied up, so he had to walk back to the car.  I finished up at his place around 3:30.  It was hot and I didn't get enough calories on the run, so I hit the wall with about 1.5 left.  I finished at 7:50 a mile, so it was okay.  I just need to make sure I get enough calories during the runs, especially when it is hot.  It was 86 degrees when I finished, so i think that added a little extra stress to the run.  Everything feels good except a little soreness in the quads and a swollen left achilles.

Man-I woke up this morning and my achilles is killing me.  It is swollen.  I decided to take the day off.  This week is State track so I am looking forward to that.

PM Went to WCCR tonight and ran on the treadmill.  I thought that my help the injury.  It is still there, but I got through it.  It stayed sore through the run, but didn't get so bad I needed to stop.  I decided to call Chad and get the massage therapist that works with him.  I go to see her tomorrow.

PM went to see the massage therapist today.  As I walked in she looked familiar, but I couldn't place her.  Anyway, she killed me.  I have never felt so much intense pain for a sustained period.  I was literally sweating when I got done from just enduring.  It really sucked, but I think it worked a little of the tightness out.  I could feel it all the way up my hamstring.

As I walked out I saw a picture of her when she was younger and I realized I had coached her in track at Pine View in '96.  It was very cool to see that she had continued running and making a living working with runners.

Got to Provo late tonight.  Stayed at the travel lodge.  I am excited to see how the kids are going to do. 

PM after the meet I got 5 in around the Y campus and back down Freedom Blvd.  I pushed quite hard, and the leg really held up.  Our kids are doing well in the meet.  Tyler Ott took state in the HJ and Porter took 5th.  Lets see how things go tomorrow.   

Am I flaked on the run today.  I decided to go watch the PV kids run the 3200.  They did really well.  I am impressed with that group. 

Hurricane ended up winning the Boys state title.  We took 5th and so I am somewhat pleased with that.  I think we can be in the top two next year with our group.  It stinks we lose Ray though.  Anyway, now I need to concentrate on the UV marathon.  I drove the course with dad and mom while we had our lunch break.  It looks pretty good, except at mile 8.  It is a good climb at the fork in the road, and at that elevation, it could really dampen the times.  I got to be strong and push through that spot. 

PM I decided to get my long run in today since I missed saturday.  I went just below the snow canyon entrance, and ran up the hill 1 mile, then back down the marathon course to 400 South and finish at home.  The first three I had planned on just long easy run, but then I started feeling really good, so I pushed it in the middle.  I finished at 7:25 a mile which is just on the BQ for me.  I don't think I had another 10 at that pace though.  That is okay, because I am feeling pretty maxed out.  I am just on the fringe of being injured.  THe achilles is still acting up and my calves are quite tight.  I will start to taper next week, and things should be good.

AM got up @ 5 and rode 20 on the road bikes Mike, Randy, and a new guy named neal downtown.  THen I met Chad for our normal run at 6 AM on the trail.  I ws feeling quite good until mile 7.  I started feeling weak and nauseus.  Turns out I had the flu.  I come home for my prep and napped, then come home after school and slpet for another 2 hours, and then went to sleep at 9:30 PM and slept through the night.

Camped with kire, ward, curtis, jared and braden for fathers and sons last night.  We actually didn't go with the ward and headed over to the Coral Pinks.  I was still feeling stomach cramps yesterday, but by the evening i was working it out.

This morning we got up, ate breakfast, rode the motorcycles a little, and then headed home.  my fam went out to take some batting practice at little valley softball complex.  It was good fun, and then over to the mexican restaurant. 

I need to get a 14-15 in tonight, so I wnet out.  Laurie pedaled beside me.  I got out about 6 and decided I wanted to be home.  The camping and the week of being sick did me in, so I only got about 8 in and called it quits.

I came home and watch the beat down celtics put on the magic in the 4th quarter.  Not much of a game. 

We ran from the top of dammeron to the worthen park.  I went 6:59 pace and still had another 5-6 in me at that pace.  what a confidence builder.

My right calf was tight.  I am going in to see The Massage Therapist on Tuesday.

AM I was supposed to run with chad, but I slept in.  8:30 AM drove up to pine valley for a beautiful run from the ranger house to the browns point trail head.  The elevation was interesting!  =/-7200 ft. at trail head.  It was so nice to run in the cool air and the smells took me back to fighting fires and cutting trails on the mtn.  It was great.

I have been working for the last 3 days on getting the orchard ready.  I think I went a little too hard today in the 103 degree heat, since I have the marathon coming up saturday.  i am not even going to go over there the next two days, so I don't get enticed to do more work and blow the race.

AM took ruger out for a nice 4 today.  River road/little valley rd. loop.  It is getting hot, and I wasn't feeling great after the all day baking I got in the sun yesterday.  i am just going to chill today and get things ready.

Awesome race.  Not quite the BQ I was looking for, but I can smell it.  It is great to see the guys from SG and the blog and hear how well they did. 

Laur and I got a olive garden take out on Friday, and talked to a couple guys in my age group that were gunning for 3:10-3:15, so we chatted for a bit.  I love the running community.  Got to bed about 9:30PM but woke up @ 10:30Pm, from then until 3:41Am it was off and on. 

Laur took chad and I to the shuttle.  I saw the Wilkinson sisters on the bus, so we chatted all the way to the drop off.  Chad and I got in +/- row 20 @ the start line and off we went.

1-7:17 wanted to be 7 seconds faster.

2-7:17

3-7:27 wanted to hit the first 3 in 7:10 a piece, but I realized as I was running elevation has to factor in.

4-7:35

5-7:23 Around mile 3 I started pulling away from chad and checking back. I wanted him to run with me, but I was worried that the pace was going to be too slow if I waited.  i could hear him back there by this time, so i thought he must be feeling okay.

6-7:28 I was well behind my goal time at the fork in the road, but I was feeling confident I could make up sometime in the canyon.

7-7:54 Chad caught me here in the uphill miles.  I was getting frustrated here, because i was thinking the course had steeper downhills than this.  i also was thinking-fortunately, the uphills aren't as steep either.

8-7:49 still in the second roller coaster hills.  Got my 1st Gu on a donwhill here.

9-7:12 caught a down hill.  Chad and I are running together and passing some people.

10-7:17 

11-7:28  Where are all these uphills coming from.  When I rode this course during state track and field, I didn't remember all these false hills!

12-7:21 

13-6:58 caught a nice downhill.  Chad and i are with each other.  According to my wristband, we are off our overall goal pace by 2 seconds.  That is nothing!

14-7:34  Two guys come up on me that were gunning for 3:15.  It looks like one is pacing the other.  I need to hang with them.  (I did through mile 20.  They would walk through the aid stations, and then catch me in the middle of each mile)

15-7:56 I planned on 7:50 here, since there is a decent hill here.  My sock seam is riding on a middle toe on my right foot.  It is not feeling great.  (After the race, I lose a toenail because of it.) 

16-7:45 What the crap is that?!  My achilles is on fire. I have to really focus on running on the outside of my left foot.  The road is slanted, so it sets up a nasty pronation.  This is worst case scenario for an already bad wheel.

17-7:08 The running gods are watching down on me!  My achilles subsides, and we catch a screaming tail wind on a nice little down hill.

18-7:24

19-7:34

20-7:42 2nd Gu here.

21-7:44  chad and I stop at the aid station, but I tell him we gotta go.  We our about 1:15 off our goal time, but I am feeling really good right here.  I told him that we got this @ 3:15, and he says okay. 

22-7:37  Feeling really good here and I pull away from chad a bit.  I am telling myself to be patient.  The last 5K is the real race.

23-7:50 I grab an orange to stave off the gorilla.

24-7:55 just a block west of the campus.  I can feel things start to go south, but I still think I got it.

25-8:23 This is it!  I am shutting down.  I start to feel a tingling in my hands.  I can't make the 3:15:59 again.  Not with the tailwind at mile 16-18.  Not with Laurie waiting at the finish line.  Not with the perfect temperatures.  I am getting bitter.  I walk @ the aid station to drink a water and poweraid.  What a disappointment.

26-9:23  I walk a bit over the train track hill.  There are others that are in as much pain as I am.  The carnage that 26 miles brings is evident.

26.3- (8:59 pace)  I push to get under the 3:20 mark, but the race is a .1 long, so I don't get that either.

After the race, things started to look brighter for me.  I was already strategizing for the SG marathon.  Attitudes during a marathon are just like the UV course description-Roller Coasters! 

Barring injury, I think I got the 3:15 I need for BQ. 

Achilles is still bothering me, and I want to keep out of injury mode for BC half marathon and the SG marathon. 

easy miles before going to Utah Summer games.  I am not running this year, but Kire is doing the 400 and 1500. 

Laur is playing volleyball as well, so I am a spectator.

Kire made the finals in the 400 with the best time.

One of the coolest things happened today and so I want to write it down to remember it.

Kire went in to the 400 this morning with the best time by 3 seconds, so I thought we was going to blow everyone away.  Well, thre was a kid that was sandbagging in the trials.  Kire ran a great race, (1:15.07) but took second.  He ws very disappointed as he came off the track.  He had given all he had. 

Since there was only one other 400 finals, 7 minutes later he had to get back on the track.  He didn't really want to run it, because he was tied up from the 400 finals.  I told him to just run the 1500 for fun, so he lined up to start.  The first lap was pretty slow, but then he started feeling better and better.  He started passing kids and that got him going.  I was going to have him step off at 800, but I could see the competitor start to come out in him. 

He was running with his age group and the older group.  As he started mowing kids down, he locked on to the kid in 1st place.  He try to get him on the home stretch, but he didn't quite have it.  He won gold in his age group though.

It was a valiant effort after the 400 just before.  Honestly, I had a lump in my throat as he finished and walked over to me.  The kid is so gutty.  What a competitor!  There is no sport that carries more passion and emotion than track and field.    

Laur finished her volleyball tournament.  They did okay, but we were late for the 20th year reunion. 

The reunion was fun, and we got to see a lot of the ole' classmates.  About 20 of them come over to the house after the reunion for floats.  We stayed up until 2:00AM just catching up with everyone and talking about the glory days.

Achilles is feeling a little better.  I am going to the physical therapist this week.

ward and I left for Hatch this afternoon.  We decided to get a ride in before the summer was up.

230 miles on a dirt bike!  We left at 8:00AM from Hatch.  We went up Proctor Canyon, then North to pine lake road, then North to Antimony, then West to Circleville, then South to Panguitch, then south to panguitch lake, then east back to Hatch.  All on mountain trails or roads.  It was great, but maybe a little long.  It was 13 hours total with a little lunch break and a little dinner break at Panguitch. 

We got back home at 11:30PM

Went to the PT today.  He gave me some stretches annd told me to take a week regimen of ibuprofen.  He also said if I was going to run thhe BC half, that I shouldn't run it for time. 

Got in 3 easy ones before I went up to Cedar for the SUU football camp. 

warm up then 6X800@3:10+/-, then cool down.

Got a quick run in while we waited for sauce to get done with her v-ball camp.  Then we started the big road trip to Nauvoo.  We got to Denver about 10:00PM and stayed there.

We stayed out by the airport in Denver, so I got up early to run.  I went into a nieghborhood that I don't think was very good, so I turned around after a couple miles and ran back to the hotel.  We swam a little at the hotel, then drove to Kansas City.  Got there about 10:00PM

checked out liberty jail, then went to nauvoo.  We saw chance in a play right as we got there.  Gene watched it with us, since Varue was still working in one of the sites.  The weather is really muggy.

Church in nauvoo, then over to carthage to see the jail and sites.  We took a show that night by the cast of the pageant.  Saucy, Kire and I went up to the top of the grassy area, so we could joke around.  We had gotten restless from the trip out, etc.  The bugs hammered us, and honestly the show was a stinker!

Got up early to get a run in.  I was out on a gravel road and the first 4 miles out was fine, but the back 4 was pitiful.  I felt so crappy, and it had started to heat up.  I walked  the last .5 because I was dying.

we checked out all the old homes and sites in Nauvoo today.  We also watched the Pageant in the evening.  Before the pageant started they had a old time fair, so the kids could play stickball, stilts, tug o' war, etc.  It was a great time.  The pageant was really good as well.  

We left @ 7:11AM from Nauvoo, and decided we would go at least as far as Denver.  We went out on I-70, but decided to go back on I-80.  When we got to Denver, I just sayed lets try to make it home.  The kids were troopers the whole way.  It is so good to travel with them now.  We made it home at 3:30AM

Mike, Randy, Marv, and I left SG for Brian Head today @ 9AM.  We road mtn bikes on the left fork of the Bunker Creek Trail, then ate lunch at Panguitch Lake.  Marv, Randy's dad sagged for us again.  He is awesome to do that.  He is a good ole' boy from Gunlock.  I found out that he is 79 years old now.  He is in pretty good shape to still get around like he does. 

We jumped on the road bikes @ Panguitch and road back up to the Mammoth turn off @SR 14, then down to Hatch.  I could tell I wasn't in cycling shape this year.  I redlined going up the hill below mammoth.  We burned about 4500 calories on the ride, and I don't think I replenished enough. 

We stpped at Adobe in Hatch and had a huge burger which hit the spot, and then stayed in Hatch tonight.   

Started from hatch then went up to the top of red canyon on road bikes.  I was feeling awesome all the way to the top.  I should have stayed on the road bike, because the mtn bike trail was crap! 

We rode the thunder ridge trail from the equestrian park to the bottow of red canyon.  It was hella work, and my legs were jelly.  I didn't bring enough water, so I was not feeling good.  I hate mtn biking!  Give me my road bike all day long over that mess.

Mike had to be back by 3:00PM, so we just left from there back to SG. 

I watch a few stages of the Tour on DVR and rested.  It has been a busy and fun summer!

Laur and I decided to go run with the xc team for fun, so I told chad to meet us @ the bloomington park @ 6AM.  We got there and no one was there.  We went out and back on the trail and saw logan on the way back.  We found out they are running @ 7AM instead.  Oh well.  We saw some of the kids before we split.

Decided to do a little faster one today around the river rd./little valley rd loop.  I was late getting up, so it was hot.  I am not sure how the BC half is going to go.  Chad wants to go under 1:30, so I may try to stay with him as long as I can.  I have just felt like I have really dropped off on the training since the UV marathon.  We will see how it goes.

I suffered more in the last mile of this race than any other I have run.  I was not ready, and my mileage had dropped way off since the UV marathon, so I paid the price.  I tried to go out fast because I felt like I had saved too much last year.  I shouldn't have done that.

These are my compared splits:

	2009	2010
1	7.16	6.59
2		7.05
3	6.56	6.09
4	7.01	6.23
5	7.03	6.33
6	6.32	6.27
7	7.06	6.55
8	7.28	7.05
9		7.18
10	6.57	7.14
11	7.03	7.32
12	7.05	7.31
13		7.44

Mile 11 through 13 was pitiful.  Oh well, this is my jump off to massive marathon training.  Boston here I come. 

WCCC treadmill-

8X800 @ 3:10 and 2:00 recoveries

Virgin river trail with chad @ +/-8 min mile

Tempo with middle 6 being +/-7:15 a mile

Easy figure eight around the black hill and down main to river trail and finish by Mr. D's.

8X800 @ +/-3:12 with 400 meter recoveries.

This was the worst run I can ever remember. I guess I am trying to get over this cold, and it finally caught me.

i started just above Veyo in the afternoon and went past dammeron valley for 4 and then back down.

It was ugly! I am not going to lose any confidence over it, because of the cold, the heat, and the afternoon run!

Went out from the house and did the mayor's loop, and then back. The weather was perfect. The sun never got up until I got back, so that was the first time for that this fall.

1st 2 @ 8

next 2 @ 7

next 2 @ 7:20

next 2 @ 7:10

last 2 easy

much better run than tuesday.

Chad told me he sprain the ankle, so it is all on me to BQ this time!

Ran the last 17 of the marathon. I probably ran out a little too fast, but I started feeling it. 6:30-6:45 for the last 15.

WCC on the treadmill. 2 easy, then stretch then 4 @ 7:40 a mile

Virgin river loop from house. went short through st james. calves are ultra tight from the fast 17 on saturday.

PM appt for massage on calves. Hurt like hell, but helped a ton.

Virgin River loop.  Tempo run- first two @ 8:00 next 7 @ +/-7:25 and last one @ 8:00

Started just south of baker res. with bruin, brandon, and burton. Went out at about 9 minute miles for the first 10. It was a beautiful morning. the stars were vivid.

I decided to pick it up just beyond the dammeron hill. I finished the last 13 around 7:10 a mile. 7:56 for the 23. I felt awesome at the end. No soreness and wasn't drained. It is amazing how much easier it is when you go slow the first part of it.

I think I am ready for the BQ and feeling very confident.

Alexa took 1st in her volleyball tourney at Hurricane. That group is going to be real good!

AM 6-1 mile repeats with 400M recovery on DHHS track.

1-6:42

2-6:35

3-6:22

4-6:46

5-6:24

6-6:48

Went out to sand hollow with bruin.  We swam the 2 rock triangle approx. 1000M.

We ran out on the dam and back on the road to the parking lot. 

virgin river south/bloom hills/Mr. D's loop

Fellt kind of slow and didn't want to get out of bed.

I decided to the sprint tri on tuesday afternoon, since the two gals that were going to do the olympic distance relay with me couldn't make it.  I had only swam once since early in the summer and that was on Wednesday. 

It was a blast.  My swim was atrocious, but I felt really strong in the bike.  My time doesn't reflect it, but I felt really fresh for the run.  My run was 7;07 a mile which is a little slower than I thought it would be, but I got 1st in my age group, so that made me feel great.  Now is the time to taper for the big race.

PM I went to WCCC for a treadmill run.  I only got 5 in, because they closed down at 8.  Just nice and easy after the race day.   

south virgin river/bloom hills/pickleball park/mr. d's loop.

I felt okay as long as I kept it around 8 a mile today.  still tired from the tri.

PM-WCC on the treadmill.  went 1st mile @ 7:45 then down to 7:00 for the next 3.5.  Last .5 back up to 7:45.

Felt okay, but not great.  I hate tapering, because I let my mind play tricks on me.  "Am I ready? Do I need more miles now?"  Am I eating like a horse? Why do I seem tired after 4 miles, Etc...

WCC after the volleyball game and before I picked up saucy for dance.  I only have a few minutes, so I went 7 min 1st mile, 6:20 for 2nd, and 6:10 for 3rd.  I cooled down for 2 minutes and went to get saucy. 

I felt really really good today.  I think my legs are coming back from the tri on saturday and the long run the week before is starting to pay off now.  I just need to hold on to confidence for 8 more days.

AM Laurie and I took Kire out to run the "steps for hope" 5K at Tonaquint.  He wanted me to pace him sub-24.  I ran 3 at +/-7:30 while we were waitng for the race to start.

then I paced Kire during the race. 

1st-7:34

2nd-7:38

3rd-7:04

TT-22:32

This kid is 8 years old and I am pacing him pacing his last mile at 7:00!  I am not going to be able to keep up with him in 3-4 years.  I am excited to watch him run when he gets a little older and starts training. 

I got 3 more in around 7:20 and felt really good.  I still have a shin splints on my left leg.  I gotta ice and relax this week.  

Did the little GWA loop today.  I am feeling so good right now, except for the shin.  I am going to just ease off now and get it better for Saturday! 

AM Dress rehearsal this morning. I dropped my car off at worthen park and laurie took me up the course 3.5 miles. I wore and did everything that I am going to wear and do on saturday. I know it seems a little crazy or over the top, but I have been trying to get this thing for 16 months, and I want to prepare every way I can.

I wanted to hit the 7:25 per mile mark all the way through, but I was still a little fast even though I was trying to back off. This helps me remember pacing, so I don't go out too fast. I was around 7:15 for 1st, and then I purposely backed off more and dropped down to 7:09 and 7:11 for the next 2. I gotta pace right!

My left shin is still a little tender, but other than that I am feeling really good and also confident. It is time to put it on the line.

I decided to try the Aussie carb load before the marathon.  I did something like it at UV marathon, but I am following it almost by the letter today, so i will see if it works.

warm up

static stretches

600M @ 120 Seconds

directly into 200M @ 95%

800M cool down

eat/drink 100g carbs within 1st hour.

try to get as close to 4.5g per lbs. of body wt.  

Note to self for next year:

Stop being greedy at the beginning of the race.  You must run with the 3:20 group even if you want to get the 3:15 time.  Next, you must stay with your training through the whole summer.  You can't take weeks off in July because it is hot, etc. 

Do you really want 3:15?  If the answer is "yes" then do what it takes to get it, because you have tried three times this year to get it without being consistent in your training or your nutrition.  All three times you have come up empty.  Decide now!  Do better!

1-7:45

2-7:25

3-7:16

4-7:10

5-7:17 so far perfect run.  Kept telling myself to be patient.

6-7:00 too fast!  shin pain starts.

7-7:10 again too fast.

8-8:10

9-7:55

10-7:47 I was caught between trying to stay with the 3:10 group or doing what I knew was best by being patient.  Wrong choice!

11-8:08

12-7:47

13-7:25 Feeling good.  Thinking I may be closer to 3:10 today.  Can you say greed?

14-7:27 Dustin terry at the aid station.  He is great guy.

15-7:00 I saw tom clymore.  It was good to see him.

16-6:53  What the H*ll were you thinking? 

17-7:16

18-7:40

19-8:05 greed starts to take its toll at the ledges.

20-7:56 I should be 7:20 here, so I just gave away most of the time I stoled, and I knew I didn't have enough in the tank to do the rest in 7:30 a mile.  I shut it down after the aid station, and felt so mad!  I threw down my pace band, and got really mental.

21-9:09 First time I have ever thought about boarding the shuttle!  All my family is wating for me to cross at <3:15, and I suck.

22-9:14 Decided to enjoy the crowds and especially all the students that would be at the race.

23-9:08 I saw coach bundy, sil, and others.

24-9:14 I saw Pres. rynearson, and pres. topham.  It was great to see both of them. 

25-10:40 stopped and talked with laurie and the kids, annd then stopped and talked with chance ewell and got a coke from him.  I did enjoy this mile.

26-9:13

26.2-1:45  Decided to finish strong.

Terrible race!

I told Laurie that I was going to fly to Sacramento for the CIM on sunday in December, and then Pres. M spent almost exactly 1/5 of his talk on saturday night talking about a guy that refused to play bball on sunday.  I think laurie called him to speak specifically to me, so now the CIM idea is out!  Maybe the next one has to be UV marathon again.

walk miles before church with laur

Six with chad on virgin river trail

Early moring ride with mike and ian around the washington parkway loop.  I crashed right at my driveway.  I was dead tired because I didn't get to sleep until 1 AM.  It was cold, but I started to enjoy it in the middle of the ride.

PM went over to run the XC course with the team.  I tried to pace the JV boys, but some of them are getting to fast!

PM WCC treadmill

1st at 7.5, 2nd & 3rd at 9.5, 4th at 8

lifted 2 sets of circuits

Logan asked if I could drive up to Pine valley w/ the xc team, so I did.  We started at the new equestrian campground and ran up to browns point trailhead.  Logan started leading the boys and some of the girls got lost on the run.  I ran the trail a few times just to find them, then I ran back down to the car.

We stopped at the veyo market and got a cinnamon roll which was delish!!!

Got home jumped in the shower and then loaded the 4 wheelers up to head to hatch to  haul wood.

AM-Had an awesome run today.  Since we had the day off from work, I went out to Red CLiffs and ran Prospector Trail toward Washington. It had rained last night so the trail was pretty muddy.  I got to the fork and decided to go up cottonwood canyon for a bit and then bouldered up to the top of the north hill.  It a little break and just looked around.  It was a beautiful fall day. 

ON the way back home, dusk called and said he was bring mom and dad out to Paris w/ him and Nicole for the week.  He ask where we stayed and wanted to stay on the other side of the city since he had heard about our run in with all the skin clubs when we stayed there in the Spring.  I told him that was probably a good idea.  Although Paris architecture was stunning, the people were lame!  You can have it all of Paris, and I will take my little cabin in Hatch, Utah. 

PM Stretched the legs out in SLC with the XC team.  I decided to ride up w/ them so I could watch the meet tomorrow. 

Logan took the boys and girls team to this neat little italian place in slc where we sat w/ the pope.  There was a bust of the pope on the lazy susan in the midle of the table.  The kids had fun and it was quite refreshing to see how genuine these kids act.  No facades and no motives-just great kids!

AM Logan talked me into getting up at 5 this morning to run.  The weather was cool.  Just a great day for running. 

I got back and grabbed a breakfast, got another hour of sleep and read the paper until we left for the meet.

The girls ran 1st and Darian won the meet.  I was also impressed w/ how hard Alexis pushed, but seem flamed out at the end so bad that two of our other girls had to coax her across the finish line.  It was quite a moving situation.  I felt so helpless as she wobbled like a drunk the last 100 yards with Gianna and Laura encouraging her along.  Running generates a feeling of pride and bonding that no other sport can match.

The boys did very well.  5th overall and we continue to progress.  It makes me even more hungry for T&F in the spring. 

Got home @ 12:30 AM

PM got in 8 on the Virgin/BH loop.  I decided to alternate easy mile/marathon pace mile.  It was a nice cool run w/ a full moon.  The rain caved in the trail down by wells fargo, so 2 places along the north side of the trail are closed off now.  I may have to start going out toward warner valleynow. 

grapevine and brackens loop with Ruby

PM ate like crap today.  candy and cereal after school.  Opened up church for v-ball and then come back for a run.  I decided to go 4 at 10K pace.

1-6:43

2-6:29

3-6:52

4-6:47

It was a bit slower than the 10K pace, but after the junk I ate today that was all I could muster.

PM gun range 4 wheeler trail to little black mountain road and some good xc stuff with ruby.  I had to get back for kires cub scout pack meeting at 6:00PM

I saw two scouts do this really embarrassing order of light thing.  I don't even want to write about it or I will be embarrassed for them again.

AM just getting ready to walk out the door to run with chad and my calendar alarm went off reminding me of the big ysa conference that started at 9 AM.  I had to cancel with chad and went to it.  The keynote speaker was good and I stayed for one other breakout session, but I really wanted to go for a run, so I left at 11.30 AM

I went out with ruger and ruby to little black mtn road and did the opposite loop from thursday, except I had noticed that they had opened up the southern parkway, so I ran over to check it out.  What a huge waste of money to do that road.  We better have major growth to make that road worthwhile.  And when we do, I must move full time to Hatch! 

Alexa was at UVU with state v-ball all weekend.  They took 3rd overall which was pretty good.  We are looking for 1st the next three years though!

Kire and Sauce did the trick or treat thing alone, so laur and I went to Benjas for sushi and thai.  It was really good!  I ate like a pig and felt just fine with that.

AM darien, brennan, riley and mark showed for morning 800s.  They took turns pacing me for 8 of them btween 2:55 and 3:05, except the last where brennan amped it up to 2:50 for me.  I did 400 recoveries in between.

I got home and decided to take ruby on the sunday mile before I had to go to school.

PM needed to talk with Logan about the logistics of the footlocker, so i ran out to the flying j trailhead with him and the team, so i could pin down the plan for the travel, etc.  Should be a fun one.  Kire and I are going to run the supporter race before the meet, so that way I can legitimately get him out of school on friday.  Should be fun.

Chad and I did the mayors loop this morning.  Went without gloves, but I needed them.  I do like this weather much better than the 85 degrees at 5.30 AM though. 

AM 6 mile tempo on mayors loop with chad and a cool down. Felt great.  but I can tell mondays speed work has built up a little in my quads and calves.

1-7.59

2-7.22

3-7.27

4-7.26

5-7.10

6-+/- 8.20

PM-Massage.  I wasn't really tight, but I wanted to catch it before i was too tight.  Plus I wanted a good loosen up before butch cassidy.  Brady has thrown down the gauntlet.  He said he is going 37.  I will feel really good to be sub-40 on that course.  We will see how it goes.

AM-Easy 2 around the neighborhood.  I woke up and couldn't sleep, so I thought I would just move the legs before work. 

AM a beautiful day to race.  Kire, Laura Dalton and I left at 6:30 so we could pick up our packets, etc.  We met mom, dad, and sisalee at the library and rode up together. 

Met Brady and Meg at start line.  We were there quite early as it turned out, but it was such a nice morning and the canyon was so pretty that I didn't mind at all. 

I wanted to go out with Brady, but he hit 5:20 1st mile, so that wasn't going to work for me.  I held my pace through the first 3 okay but the hill on mile 4 ate me up a little bit.  I just stayed relaxed up the hill and tried to keep the 1st place girl in my sights.  I hung on through the hilss in mile 5, and then ran quite well the last mile.  The 2nd place girl got me with 100 yards left, but I didn't have enought to hold here off.  I think if I would have held back just a bit on the 1st 2 miles, I may have a better time.  Overall-I was quite happy, because I wanted sub-40 and got it.  The course was quite tough and I think I would be around 38 flat on USG 10K course. 
Kire went 23:14 and won the 5K overall, but the race timers decided to give the trophy to the winning adult.  WHAT?!  Dummies! I will have to buy him a trophy now.  He did awesome. 

Laura won the 5k Girls race.  She is such a good kid.

Brady took 3rd overall and went just under 37:00.  He is getting better and better.

1-6:14

2-6:14

3-6:27

4-6:44

5-6:35

6-6:32

6.2-5:27

AM Ran with the team. Circuit training with Q.

PM got ready to run and the french bicycle family call to say they were here.  Laurie told me I was hosting and not running today.

AM went out with Logan and Darien this Morning.  I dropped them off after 3 and Logan and I ran another 2.5 up at hidden valley park.  I was kind of cold today, so winter is coming. 

AM Went 6 with chad around the mayors loop. 

PM went out to mill creek trailhead on the sand and did some xc stuff.  I took Ruby as well.  It was quite nice, but my legs are a little sore from the weight room.  Too many lunges and step ups.

PM WCRC for 6 before I picked up Saucy.

AM Ran 1st 3 with logan and the kids through b hills, then last 3 with logan on the hidden valley park loop.

PM took sauce, kire, laurie and mom and dad on a little mtn bike ride while I ran.  We went on the prospector trail.  It was a little too steep for them, so we loaded up the bikes and went down on the virgin river loop trail.  They liked the easy trail and so I could run out a little faster.  I was quite fun to ride while laur pedaled.  I didn't get as many miles in today as I wanted but it was quite fun just hanging out with the family.

AM hidden valley park w/ Q and then circuits X3 sets.

PM went for a nice small mtn bike ride with the fam out at bloomington bear poppy.

AM w/ chad on virgin river loop.

PM french family came back to stay over one last night before heading to LV.

AM easy 2.5 w/ the xcers and then circuits X3 w/ Q and Matt.

Kire was sick today, so I stayed home to watch him. I took the Frenchies to LV just in time to turn around and make it back to the track meeting @ 3PM.

I am quite excited that as many kids are showing interest in the upcoming track season. 

PM I did the big house/little valley loop tonight, and then went to check on the YSA volleyball games.  Picked sauce up at SUVA and then over to Suzy's year end v-ball banquet.  It was quite a nice banquet.  Jill did really good with the whole set up.

Rest day.

AM-got up late so I did the easy George Washington loop.

I have been dragging all week.  I am not sure if it is just the colder weather, but I can't get up and get going.  I even want to sleep in the afternoon. 

AM slept in, and then ate a big breakfast.  It was saucy's b-day yesterday, so she had a slumber party with the cousins on both sides.  Running wasn't part of the plan this morning!

PM went out and did the petroglyph loop on the 4wheeler trails.  It was windy and cold.  I really enjoyed the run though.  The clouds were dark and mean looking.  A little plane flew from behind me, and then just slowed down right over the top of me.  A little while later, it come back over the top of me from the front.  I was out in the middle of no where and he probably thought I was crazy! 

When I turned back toward the truck, I got the full gust in my face.  The crazy thing was, I could just hear my breathing increase but I didn't seem to get more tired.  That was the first time I have ever felt like that.  I had my earphones in and I was just easing along into the wind, but without feeling a drag.  It was something like an out-of-body experience.  The weirdest thing ever.  I guess this is why we get hooked on this insane sport.